Today in our Ultimate Human Series we are talking all about sleep. We are not going to deep dive into the nitty gritty about sleep, more of a 20 thousand foot view of why sleep is so important, and how to get more of it. (more…)
We hear a lot about what it takes to be an athlete, but what about a solid, should we say ultimate, human. Today we dive into the movement basics that you need to be on the road to becoming the ultimate human. We define ultimate human as someone who can live well into their 90’s. If you haven’t read the first article in the series “Do These 7 Things First” check it out and come back to this one.
Crawl, Stand, Walk, then Run
As any toddler will tell you, you have to crawl before you can stand, stand before you can walk, and walk before you can run. That’s true for being an ultimate human as well. The first step is being able to crawl. If there were a fire in your home, could you crawl under the smoke to get out. Second on the list is can you stand, and not just to flex in the mirror? Can you stand on one foot for :30 seconds? Go ahead, give it a try, I’ll wait. If that was easy, close your eyes. Same rules apply to touching the floor, can you do it? Can you do it standing on one leg? You pick things up all day long it’s an important skill to have.
Squat and Stand Up
To keep yourself from assisted living you need to be able to squat, at minimum to 90 degrees. Don’t think it’s that important, can you get to the toilet, yeah it’s that important. Lose the ability to perform a basic squat and you’re going to need someone to help you with daily living. Along those same lines, can you get up off the floor? What if you fall, can you get yourself back up? If you’re reading this and think this is WAY too basic, can you get off the floor with no hands? These are important skills that involve balance, flexibility and coordination.
Lift Your Arms and Step All The Way Up
The last two on the list of basic human abilities are to lift your arms, fully above your head, without pain and be able to step on a 20” box. The majority of kitchens are designed with upper cabinets or shelves, if you can’t lift your arms up, getting that jar from the middle shelf is going to become really challenging. The more pain you’re in the less likely you are to do that motion and the less flexible you become over time. The 20” box step is the average height of 2 stair steps. If you can do 2 you can do one, this insures you’re not having to hit up your realtor and only look at ranch style homes. It also makes navigating the world much easier.
To recap the basics, Stand, Crawl, Walk, Squat, Touch the Floor, Get Up Off the Floor, Reach Up Overhead and Step to a 20” Box. If any of these things cause you pain, that’s where your journey starts. Fixing the issue so you can do these things and many more pain free. This will set you up with a great foundation.
If you’re like me I’m sure you’ve heard “control what you can control” a thousand times and rolled your eyes a bit and moved on. “What does that even mean when everything around me is out of my control,” is usually my next thought. My partner, Ashley, and I had this exact conversation today, which prompted this blog post. The stress level hit the roof, but not for reasons you might be thinking.
Flash Back 3 Months
A little back story, in January Ashely became a full time artist. She left the safety of an everyday paycheck and chased her dream of working for herself. It was a few months after that it was becoming clear that I would be the sole owner of Icehouse. We were so excited, and then this crazy world wide thing happened, you might have heard of it, COVID-19. It was 2 days after I signed the paperwork to be the sole owner, that we shut the doors for an unknown amount of time. At this time, Ashely was making most of her money from in person workshops, things got really real.
The Social Distancing
We took a moment to celebrate and a day to panic.We sat down and made a plan of how can we stay as safe as possible. What are the things, that we as a family, are okay with and not okay with. After that day of panic and planning, I took a morning in my office at home with a cup of coffee and started writing. My perspective shifted. We have a plan that feels good, we have an opportunity to focus on careers we love doing, and we can still create and help people.
Feel All the Feelings
Ashley painted three really awesome paintings during this time and that lead to several painting orders. This should be a really exciting time, but it wasn’t. With all the negative, and feelings of grief and fear, it can be really challenging to allow yourself to feel joy. As we talked more about this, we made the decision that we could feel happy. We can “control what we can control.” These are things like making paintings, busting our ass to create an Icehouse experience, innovating new ways to do business in a virtual world, working out and eating right, and the way we communicate with each other. We can shelter in place and still create, still be of service (one of our personal core values) and still allow ourselves to feel all of the feelings, which include joy and excitement.
If you are struggling with the feeling of being out of control, I challenge you to write down the things, in your world, that you can control. What are some ways you are feeling grateful? How can you continue to do the things you love? If you need help with this please reach out, these are the types of things my staff and I love to do. We love to help.
I truly believe coaching is an art form.
It’s not solely sets, reps and weight on the bar, there’s a personal connection. Coaching involves being able to connect with each person in every class. In CrossFit, there are many different people in a class all with different goals and lifestyles. The art of coaching comes in one’s ability to connect with people. Good coaches can get their clients to move well consistently, great coaches can create an absolute level of trust with their athletes.
At Icehouse, we take coaching very seriously. Each week we have a coaches development meeting where we dive into topics like movement, empathy, relationships, and play. We talk about different personality types and how to evoke the best out of each of them. How do you coach an athlete whose goal it is to compete, right next to an athlete whose goal is to move well into their 90’s? These are the things that make a good CrossFit class turn into a great CrossFit class.
How we build a coach.
We have recently graduated 3 interns from our 9-week coaches development class. They learned the art of coaching from some of the best in the business through articles, podcasts videos, and books. We took that knowledge and spent a lot of quality time shadowing coaches and creating mock classes. These new coaches have taken both written and verbal tests, been put in front of several classes breaking down each section of class from warm-ups, skill development and the workout itself. They will still have several coaching reps before they are ready to coach a class fully on their own and they are well on their way.
Our Icehouse coaches spend hundreds of hours perfecting their craft. Once hired as a coach they continue to read books on lifestyle and relationships, listen to podcasts and spend countless hours analyzing movement. We stand by our coaches because they put in the work. They are dedicated to making your CrossFit class, the best hour of your day. Come join us for a class and see what I’m talking about.